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Hand and wrist · Self-massage

Self-massage of the anterior forearm

Self-massage of the anterior forearm, 2 minutes, gentle small circles and glides

Illustration of the Self-massage of the anterior forearm exercise

Listen to the instructions

How to do the exercise

Duration: 2 minutes

Description: Place your forearm and hand on a stable surface. Using the fingers of the other hand, apply gentle and progressive pressure on the anterior face of the forearm, performing small circles and long or transverse glides. End each movement with sustained pressure for a few seconds before releasing.

Tips: Ensure the massaged area remains visible to monitor pressure. Adjust the force according to your comfort, without causing pain.

Progression: Gradually increase the massage duration up to 5 minutes if comfortable.

At a glance

Goal
Self-massage
Level
Beginner
Equipment
none
Starting position
Forearm and hand placed on a stable surface
Clinical goal
Relax muscles and improve blood circulation in the forearm
Also known as
forearm self-massage, auto-massage forearm, anterior forearm massage

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.